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Friday 3.6.20

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Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk

“Wise Men”
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

Fitness = 95/65, 115/85, 135/95
Sport = 115/85, 135/95, 155/105
Competitor = 135/95, 155/105, 185/135

Tuesday 3.3.20

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Deadlift
Build to a Heavy Set of 5

Fitness Conditioning

“The Undertaker”
AMRAP 13:
1,000 Meter Row

Directly Into…

5 Deadlifts (185/135)
15 AbMat Sit-ups
40 Single Unders

Sport Conditioning
“The Undertaker”
AMRAP 13:
60/45 Calorie Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

Monday 3.2.20

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Back Squats
Set 1 (On the 0:00): 9 Reps @ 77%
Set 2 (On the 2:00): 7 Reps @ 84%
Set 3 (On the 4:00): 5 Reps @ 91%
Set 4 (On the 6:00): 3 Reps @ 96%
Set 5 (On the 8:00): 1 Rep @ 100%
Set 6 (On the 9:00): 1 Rep @ 102%
Set 7 (On the 10:00): 1 Rep @ 105-106%
Set 8 (On the 11:00): 1 Rep @ 105-106%
Set 9 (On the 12:00): 1 Rep @ 105-106%
Set 10 (On the 13:00): 1 Rep @ 105-106%
Set 11 (On the 14:00): 1 Rep @ 105-106%

* Sets 1-4 completed “On the 2:00”
* Sets 5-11 completed “On the 1:00”
* Percentages Based on 5RM Back Squat

Fitness Conditioning
“Foot Locker”
5 Rounds:
9 Knees to Elbow
15 Wallballs (14/10)

Directly Into…

5 Rounds:
9 Power Snatches (65/45)
15 Overhead Squats (65/45)

Sport Conditioning
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Saturday 2.29.20

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Fitness Conditioning
“Dead Sea”
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (185/135)

No Rest Between Rounds

Sport Conditioning
“Dead Sea”
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds